Smashed Falafel Wrap

This Smashed Falafel Wrap recipe makes an easy, healthy, and delicious meal for any day. Loaded with Mediterranean flavors and freshness, this healthy tortilla wrap makes a lovely weekday dinner or a quick lunch.

Packed with tempting flavors, fresh veggies, and a creamy tahini dressing, each bite of this colorful smashed falafel wrap bursts with flavors, textures, and tastes.

Made using falafel mixture, tortilla, tahini dressing, and fresh veggies, this quick 10-minute smashed falafel wrap comes together in just 10 minutes.

If you are looking for an easy, filling, and super tasty meal option for a weekday lunch or dinner, then this easy recipe is for you.

About Smashed Falafel Wrap

This smashed falafel wrap is a healthier take on the classic falafel wrap, where instead of deep frying, the falafel mixture is spread on a tortilla and cooked directly on a skillet. The falafel spread is spiced to perfection, while the wrap brings all the components together for an easy, pick-me-up meal.

Packed with plant-based protein from chickpeas, this wrap makes for both a healthy and filling meal. Whether you follow a vegan or vegetarian diet, or simply adore Mediterranean flavors, this wrap is for you.

If you love non-fried food, then this healthy falafel wrap is for you, as the falafel is skillet-cooked instead of deep-fried. It is a lighter, healthier option for falafel lovers.

Another great thing about this wrap is that it’s a vegetarian and vegan recipe that can also be made gluten-free if you use a gluten-free tortilla or flatbread. Plus, you can customize it with your favorite toppings.

It is also a very versatile recipe, where you can literally use anything as a base. For example, instead of white tortillas, you can use whole wheat tortillas or any other flatbread of your choice. You can even use freshly cooked whole wheat naan, sweet potato flatbread, plain paratha, or even roti as a base for this wrap.

Whether you want to make it for lunch, dinner, or as a quick after-school snack, this recipe is quick and simple to make.

So, next time you’re in a hurry, try this smashed falafel wrap recipe!

Why You Will Love This Recipe

This smashed falafel wrap

✔︎ Is easy to make

✔︎ Has wholesomeness in each bite

✔︎ Is versatile & easily customizable

✔︎ Is a perfect blend of flavor & texture

✔ Is healthy and filling

✔︎ Is packed with protein & fiber

✔︎ Will satisfy your cravings

✔︎ Is great for busy weeknight meals

✔︎ Can be meal-prepped

✔︎ Is vegetarian & vegan-friendly

✔︎ Is loved by all

✔︎ Is a great meal for Meatless Monday

Ingredients

For the Falafel Spread

• Chickpeas: Soaked or canned chickpeas are the main ingredient for this falafel wrap. They add protein and texture, and provide the typical falafel taste.

• Herbs: You’ll need a handful of fresh parsley and cilantro for added freshness, herby flavor, and a greenish hue.

• Garlic cloves: They add a bold and pungent flavor to the falafel.

• Onion: Traditionally, onions are added for sweetness and a bit of crunch to the falafel.

• Seasonings: This recipe uses authentic falafel spices such as cumin powder, coriander powder, smoked paprika, and salt to enhance the overall flavor of the falafel wrap.

• Flour: A bit of flour is used to help bind the falafel mixture together. You can use either all-purpose flour or whole wheat flour; both work fine.

For the Wrap:

• Tortillas: They serve as the base for this recipe, holding all the ingredients together. I used store-bought tortillas, but you can also use homemade tortillas or any flatbread of your choice.

• Oil: A bit of olive oil is used for cooking the falafel-spread tortilla. The addition of oil helps in cooking while giving the wrap a crispy exterior. You can use any oil for this recipe.

• Veggies: I topped this wrap with pickled red cabbage, sliced cucumbers, sliced onions, and sliced tomatoes. They all add crunch, nutrients, and vibrant color to the wrap.

For the Tahini Dressing:

• Sesame Seeds: This is the main ingredient for making tahini sauce. The nuttiness of sesame seeds is essential for giving tahini its authentic taste.

• Olive Oil: It is added to give the dressing richness and smoothness.

• Garlic: It infuses the dressing with pungent garlicky flavor. If you don’t like garlic, feel free to skip it.

• Lemon Juice: Freshly squeezed lemon juice adds tang and refreshment that balances the flavors of the tahini dressing.

• Maple Syrup: It adds natural sweetness that complements the other flavors in the dressing.

• Seasoning: I used a simple salt and pepper seasoning to flavor the dressing. You can also use other spices like smoked paprika or cayenne pepper.

• Water: Water is used to adjust the consistency of the dressing, making it pourable.

Variations

Gluten-Free Wrap

For a gluten-free smashed falafel wrap, use gluten-free tortillas or flatbread.

Spicy Wrap

If you like spicy dishes, add 1-2 green chilies to the falafel mixture. You can also swap smoked paprika for red chili powder for extra heat.

Grilled Veggies

Instead of fresh veggies, use grilled veggies like zucchini, bell peppers, or onions for smoky flavors and crunch.

Added Cheese

Mediterranean dishes taste great with feta cheese. You can top the wrap with regular or vegan feta cheese.

Serving Suggestions

This wrap tastes great as is or with tahini dressing as a dipping sauce. For a complete meal, enjoy it with roasted potatoes, chickpea salad, pasta salad, or any other salad of your choice.

Storage Suggestions

This wrap tastes best right after you’ve made it. You can enjoy it up to 2-3 hours later, but after that, it starts losing its texture due to moisture in the veggies and dressing.

However, you can store the falafel spread without the tortilla and toppings for up to 2 days in the refrigerator. This is a great idea for meal prep, so you can prepare the wraps ahead of time and store them in the fridge.

Whenever you want to enjoy it, simply spread the falafel mixture on a tortilla, cook it in a skillet, and then top with your desired toppings. Your wrap will be ready to enjoy.

Important Tips & Tricks to Make Smashed Falafel Wrap

1. Rinsing: Make sure to drain the water from the chickpeas and rinse them thoroughly before making the falafel mixture. Also, drain them completely to avoid excess moisture.

2. Cooking: For a crispy texture, cook the wrap on a skillet over medium heat. Don’t overcook it, or the falafel layer may become dry, making it hard to roll.

3. Leftover Wrap: If your tortillas have become dry, simply warm them on a skillet before making the wrap. The heat will make them easier to fold.

4. Tortillas: Instead of tortillas, you can use any flatbread like garlic naan, avocado roti, lachha paratha, or Turkish flatbread. They all work well.

5. Tahini Dressing: Feel free to adjust the seasoning in the dressing. The consistency depends on how thick you want your dressing, so adjust the amount of water accordingly.

6. Meal Prep: If you are making this recipe for meal prep, simply prepare the dressing, slice the veggies, and make the falafel mixture. Keep all the components separate, and whenever you want a satisfying meal, spread the falafel mixture on a tortilla, cook, assemble, and enjoy.

Smashed Falafel Wrap [Recipe]

Healthy smashed falafel wrap with creamy tahini dressing, fresh veggies, and Mediterranean flavors. Easy 10-minute vegan meal option.

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★★★★★
(Rating: 5 from 7 reviews)

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Prep time 🕐	Cook time 🕐	Total time 🕐
2 mins	8 mins	10 mins
Category ☶	Cuisine ♨	Serves ☺
Lunch	International	6
Nutrition Info ⊛		Serving size ⊚
409 calories		1

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INGREDIENTS

For Smashed Falafel Wrap

• 2 cups chickpeas (canned or soaked overnight)
• A handful of fresh parsley
• A handful of fresh cilantro, chopped
• 4 garlic cloves
• 1 small onion, roughly diced
• Salt (to taste)
• 1 tablespoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon smoked paprika
• 2 tablespoons flour

For the Wrap

• 6 Tortillas or flatbread (1 per wrap)
• Oil (for skillet cooking)

For Tahini Dressing

• ½ cup sesame seeds
• 4 tbsp olive oil
• 2 garlic cloves
• Half lemon
• 1 tablespoon maple syrup
• Salt and pepper (to taste)
• water, as needed

For Serving:

• Pickled red cabbage
• Sliced onions
• Sliced cucumbers
• Sliced tomatoes
• Tahini dressing
• A sprinkle of smoked paprika

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INSTRUCTIONS:

Prepare the Falafel Mixture

1. First, drain the water from soaked or canned chickpeas and rinse them well. Then, add chickpeas, fresh parsley, fresh cilantro, one small onion, garlic, and flour to a food processor.
2. Also, add cumin powder, coriander powder, smoked paprika, and salt to bring that classic falafel flavor. Pulse until everything is combined, but don’t make it too smooth—you want it a bit chunky. This will help the falafel stay crispy when cooked. Keep it aside.

Prepare Tahini Dressing

1. Toast sesame seeds in a pan over low heat until fragrant. Allow them to cool. Allow them to cool. Once cooled, transfer them to a blender and blend to make a smooth powder. Then, add olive oil and blend again until smooth and creamy. Our tahini base is ready. Now, add lemon juice, maple syrup, salt, and pepper and blend until smooth. Add water to give it a thinner, pourable consistency.

Cook the Falafel Wraps

1. Take a tortilla or flatbread of your choice and spread a thin layer of the falafel mixture right on top. Use the back of a spoon to make it even. Not too thick, just enough to cover the surface. Drizzle a bit of oil into a skillet over medium heat. Place the tortilla, falafel side down, in the heated skillet. Cook for 3-4 minutes or until the falafel layer is golden brown and crispy. Flip the tortilla and cook the other side for 1-2 minutes, until the tortilla is lightly browned.

Assemble the Wrap

1. Remove the cooked tortilla from the skillet. Add pickled red cabbage, sliced onions, cucumbers, and tomatoes. Drizzle more tahini dressing and sprinkle smoked paprika for extra flavor. Fold the tortilla into a wrap and gently press down. Serve warm with extra tahini dressing on the side and enjoy your skillet-cooked smashed falafel wrap!

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NOTES:

1. Make sure to drain the water from the chickpeas and rinse them thoroughly before making the falafel mixture. Also, drain them completely to avoid excess moisture.
2. Instead of tortillas, you can use any flatbread of your choice.

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Author: Anupama
Recipe Source Link: https://www.mygingergarlickitchen.com/smashed-falafel-wrap/

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